JANUARY 30, 2013

BEGINNER

EMOM for 6 mins: 2 Power Snatch + 1 OHS @65/35

Then

3 RFT:

25 Straight Leg Sit Ups

15 Cal Row

75 Singles

INTERMEDIATE

EMOM for 6 mins: 2 Power Snatch + 1 OHS

*use 50% of your 1RM Snatch.

Then

3 RFT:

10 GHD Sit-Ups

20 Cal Row

35 Double Unders

ADVANCED

EMOM for 6 mins: 2 Power Snatch + 1 OHS 

*use 70% of your 1RM Snatch.

Then

3 RFT:

20 GHD Sit-Ups

30 Cal Row

60 Double Unders

JANUARY 29, 2013

Back Squat

3-3-3-3-3

for a 3RM

JANUARY 28, 2013

BEGINNER

EMOM for 10 mins: 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk @45/35

Then

10 RFT:

5 Hang Power Cleans 45/35

5 Burpee/Jumping Pull-Up

INTERMEDIATE

EMOM for 10 mins: 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 115/75

Then

10 RFT:

10 Power Cleans 95/65

5 Burpees

5 Pull-Ups

ADVANCED

Build to a HEAVY MAX in 10 mins: 1 Power Clean + 1 Front Squat + 1 Split Jerk

*Hands must stay on the Bar. 

then

10 RFT:

10 Power Cleans 155/105

10 Burpee Pull-Ups 

JANUARY 25, 2013

3x max rep kipping pull-ups

*rest exactly 2 min btw

then:

10 x 100m sprints

*rest exactly 1 min between sets

JANUARY 24, 2013

complete as much work as possible in 20 mins:

partner carry 100m

40 v-ups

partner carry 100m

30 bear crawl (10m each)

partner carry 100m

20 tuck jumps

partner carry 100m

10 tire flips

JANUARY 23, 2013

RX:

skill work:

10 min handstand walks

then:

for time:

50 box jumps 24/20 (dirty south standard)

50 jumping pull-ups

50 KBS 1.5p/1p

50 overhead walking lunges 45/25 

50 toes-to-bar

50 push press 75/55

50 wall balls

50 burpees

50 double unders

ALL LEVELS:

for time:

50 box jumps 24/20 (dirty south standard)

50 jumping pull-ups

50 KBS 1.5p/1p

50 walking lunges

50 knees-to-elbows 

50 push press 45/35

50 hip extensions

50 wall balls 20/14

50 burpees

50 double unders (60 singles)

BEGINNER:

for time:

25 box jumps 24/20 (dirty south standard)

25 jumping pull-ups

25 KBS 1.5p/1p

25 walking lunges 

25 knees-to-elbows

25 push press 45/35

25 hip extensions

25 wall balls 20/14

25 burpees

25 double unders (60 singles)

JANUARY 21, 2013

RX:

4 sets of: 

max unbroken reps

cleans at 205/135

-rest 1 min between sets-

then:

4 RFT:

18 cal row

15 ohs (95/65)

12 hang power clean

9 push press

ALL LEVELS:

max cleans in 3 mins at 135/95

then

4RFT:

15 cal row

12 ohs (75/50)
9 hang power cleans
6 push press

BEGINNER:4RFT:

15 cal row

12 OHS (55/35)
9 hang power cleans
6 push press

JANUARY 19, 2013

21-15-9

handstand push ups

ring dips

push ups

JANUARY 18, 2012

armap in 8mins:

165/95 power snatch x 3

alternating pistols x 6

JANUARY 17, 2012

3 rounds:

wall balls

push press

burpees

box jumps

*2 minutes at each movement

*1 person works at a time

*1 minute rest between rounds

*Score is total reps

JANUARY 15, 2013

AMRAP in 15 mins:

chest to bar pull-ups x 5

135/95 front squat x 7
double unders x 35

JANUARY 14, 2013

5k run

JANUARY 11, 2013

"CHELSEA"

EMOM for 30 mins

5 pull-ups

10 push-ups

15 squats

JANUARY 12, 2013

1RM Snatch

1RM Clean & Jerk

*Strict 12min time cap for both lifts.

JANUARY 10, 2013

4 min AMRAP:

tire flips x4

200m run

1 minute rest

4 min AMRAP:

kettlebell sumo deadlift high pull x8

burpees x8

1 minutes rest

4 min AMRAP:

double unders x 10/single unders x 20

abmat sit-ups x15

JANUARY 7, 2013

4 RFT:

20#/14# wall balls x 8

knees-to-elbows x 8

40#/25# dumbbell push press x 8

split jumps x 8

JANUARY 5, 2013

7RFT

40#/25# dumbbell hang split snatch

right arm x 10

rope climb x 1

40#/25# dumbbell hang split snatch

left arm x 10

rope climb x 1

JANUARY 4, 2013

3RFT

135/95 back squat x 21

400m run

JANUARY 3, 2013

shoulder press

1-1-1-1-1

then

3RFT

ring dips x 20

toes-to-bar x 15

JANUARY 2, 2013

JANUARY 2, 2012

push-up retest:

1 minute max reps

then

10RFT

24/20 box jumps x 10

pull-ups x 10